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Comparing Nutrients in 100 grams Raw QuinoaVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
1.2%35kcal
368 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
0.42%0.41g
6.07 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
0.25%0.079g
0.71 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
7.44%0.12g
0.26 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
0.3%0.051g
2.98 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.4%64g
Carbohydrate
5.52%7.18g
64 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.02%0.74g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
8.7%3.3g
7 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
4.25%2.38g
14 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
1 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
5.25%0.063mg
Thiamine
0.36 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0.77 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.49 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46%184μg
Vitamin B9
27%108μg
Folates and Folic Acid
184 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
72%65mg
Ascorbic acid
NA mgvs65 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16.3%2.44mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
2.44 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
0 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
4%40mg
47 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
6.78%0.061mg
0.59 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.57mg
Iron
8.38%0.67mg
4.57 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
5%21mg
197 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
8.43%0.19mg
2.03 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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65.3%457mg
Phosphorus
9.57%67mg
457 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
8.6%293mg
563 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
2.9%1.6μg
8.5 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
2.73%41mg
5 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
4.1%0.45mg
3.1 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
2.4%89.3g
13.3 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Raw Quinoa vs Boiled Broccoli:
Comparing minerals per 100 grams for Raw Quinoa vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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